They simply pursue their version of excellence and grace in whatever they do,

leaving others to decide whether they are working

or playing.

To them, they are always doing both.

The Plan-

The Workout-

A big thanks to all of you who went for a nice relaxing Walk with us yesterday.

Now its time to do some honest Work. Here’s the deal peeps and if this message conveys a hint of sarcasm and old man cantankerous-ness (new word we just created)? Deal with it, the truth hurts. Not once in your life have you done a proper Tabata sequence, never! Unless you can chime in with your current VO2 max and what a working 90-95% VO2 max is for you?!? All you are doing is a 40/20 second interval … Might as well call it 41/19 intervals for what its worth.

“What’s the deal dude(s)?“

You say tabata yet you have no idea what the Fick Equation is? You do tabata’s yet … What the heck is the Uth, Sørensen, Overgaard, Pedersen estimation? Who cares really?!?

You’re cheating yourself, plain and simple. So instead of bastardizing poor Dr. Tabats’s brilliant research give this one a go:

10 Heavy Kettelbell Front Squats (Elbows WILL not touch your body!!!)

400 Meter Sprint (Sprint, means SPRINT! Gasping, fighting for air when you return to your KB’s)

Four times through!!! Sprint, Sprint, Heavy, Work, Sweat, Fight … These suck to the tenth degree. Yet, overall you will be better for doing some honest, hard work.

**These are called Litinov Sprints … Be empowered to go forth and bastardize these as well**

Notes:

Quick show of hands: How many of us reading are trapped by the fear of being criticized by others?

Love the last pic. I just did Tough Mudder, the half-pipe took many/most of us a couple or more tries to get up with help from people already to the top. Once you made it to the top, you stuck around for awhile to help those coming behind to get to the top as well to complete the circle.

You are definitely doing something right.🙂 The insider trick to the workout today if you can keep a secret? A lot of folks hide behind a name like “Tabata” and convince themselves they are doing something hard. Just as you I put ourselves out on the blog-o-sphere to be judged and criticized … The program today is an all out effort. If you only make it through once? Your tried, that’s part of the process.😉

This poem is normally attributed to James Michener although I found it digging through some Zen Buddhist text recently. This poem connects with me and like you, I try to live my life in this fashion. Very powerful words.